Muscle-building fueling -
You can meet this target by choosing the right foods and drinks to meet your nutrient needs and support optimal performance. The following tips can help you develop your own fueling plan to support your weight-gain goals.
Try to eat every 2—4 hours throughout the day. Aim for 3 balanced meals and 2—4 healthy snacks daily. This is one of the most effective strategies for increasing calories, as well as protein and other nutrients, to support weight gain. For example, if you eat 1—2 extra snacks in addition to your usual intake throughout the day, this can easily help you meet your need for additional calories.
For successful weight gain, prioritize eating often every day. For example, you might find it easier to eat during the week when your schedule is more consistent. But if you sleep in late on weekends and miss breakfast and a morning snack, you might lose opportunities to eat. Even when your usual routine is off, try to stay on a regular fueling schedule.
Consistency is key! Eat every few hours each day to meet your nutrient needs to support weight gain. Too much protein can fill you up and displace other important nutrients such as carbohydrates.
Exercise matters. To maximize muscle growth, follow proper nutrient-timing strategies to fuel and recover from exercise, including having a carbohydrate and protein-rich snack within 30 minutes of your workout. An easy way to add calories is to add nutrient-rich extras to your meals and snacks.
Try topping your salads with nuts, sliced avocado, or beans. Another idea is to spread nut butter on foods like apples or crackers. These additions might not seem like much, but they add up over the course of the day.
Just watch out for drinks with added sugar. Weight-gain or bodybuilding supplements might sound tempting, but when you make the right food choices, you can easily meet your additional calorie and protein needs to gain weight. You can certainly alter your weight through food and exercise, but keep in mind that your genes play a large part in your build.
Plus, some people put on muscle easier than others. It can take months to see results. The ACSM recommends that people obtain 15 to 20 percent of their daily calories from protein.
If you are trying to add lean muscle mass, you may need to eat more protein than if you mainly do endurance exercises like walking or running.
Current research, including a study published in Nutrition and Metabolism , suggests that eating protein more frequently throughout the day improves muscle building. This may mean adding more protein to breakfast—typically a low-protein meal for many people—and cutting back at dinner.
Your exercise goals will also help determine your protein intake. If you are trying to gain lean muscle mass, tone your muscles, or lose weight, Stein suggests eating 20 grams of a complete protein as soon as possible after exercise to support muscle building.
The protein should be the type that is quickly digested and absorbed, such as protein found in milk and whey protein. But the rest of the day matters just as much.
When it comes to diet, the same principles apply to moderate exercisers as to professional athletes. This includes eating high-quality carbohydrates like whole grains, fruits, and vegetables; lean protein sources, such as lean cuts of meat, poultry, low-fat milk, and beans; and healthy fats from sources like nuts, olive oil, and avocados.
Low-carbohydrate, high-fat diets may help endurance athletes perform better, but team and sprint athletes may see a drop in their performance. If you're looking to gain muscle, you may want to know whether running will help your efforts. This article explains whether running builds muscle.
While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.
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Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. When taking this recovery route, the best strategy is mixing different plant proteins. RELATED: Yes, You can Make Muscle on Plant Protein. Athletes are often enticed by the elixir of supplements as if they are a cure-all above food.
Certainly, there is a time and place for protein supplementation but keep in mind, the timing of protein intake is vital. Pre-digested whey protein, faster absorption, most processed, has a bitter flavor, and most expensive. Best for sensitive stomachs. Found in dairy sources.
A complete plant protein and a good option for vegans, vegetarians, or those allergic or sensitive to whey or soy. There are many other dietary supplements marketed to athletes with a strength training focus.
These include BCAAs, creatine, sodium bicarbonate, Beta-Hydroxy-Beta-Methylbutarate HMB , B-Alanine, and more. At a glance, these ergogenic supplement claims sound too good to be true — and in many cases, they probably are.
Before whipping out your credit card, consider that a well-balanced and timely diet of protein, carbohydrate, and fat provides all the necessary ingredients for muscle growth and strength. When buying supplements, there is a risk of cross-contamination or mystery ingredients left off the label.
An athlete seeking to gain muscle and strength during the off-season is best served to follow the food-first mantra in the pursuit of health and performance. The best nutritional recommendation for MPS is to consume sufficient high-quality protein and a positive energy balance in meals and snacks.
Susan Kitchen is a Sports Certified Registered Dietitian, USA Triathlon and Ironman Certified Coach, accomplished endurance athlete, and published author.
She is the owner of Race Smart , an endurance coaching and performance nutrition company that works with athletes across the globe as they strive toward optimal health, fitness, and performance.
A sports-certified Registered Dietitian lays out how to fuel during a strength-focused training block and no, you don't have to choke down a million protein shakes. Published Feb 17, Susan Kitchen.
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